Category Archives: Sports

Week that Was—9/7-9/13

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9/7 Mnewshoes T W R F SA SU Total
S 3,000

500’s 7:07,

7:15

1kpb 14:48

 1,600

400 w.u.

4,600

√+
C 40

1,700’

19.4

 9 29 78 √+
R

9.2 1:11:30

 6.7 52:45 1.2 5

.7 w.u.

 23 √

S: Pushed on T which set me up for a good swim on SA. Had planned to go short and light on R, but opted to ride/run short and light. Short week but a √+ because of the solid race swim.

C: Also rode hard on T evening. Short week but a √+ because of the tri course p.r.

R: Took advantage of Labor Day to front-load before pseudo-taper. Decent race run.

Nearing the end of cycling season here in the PNW so those miles will plummet.

Race Report. . . Woot Woot!

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The breakfast. Wonderful strawberry/banana smoothy, and a bit later, a chocolate Powerbar. A bit of Infinit mixed in.

The swim. Felt a little pressure. Less from the Cutter Battle Royale, more from my lady friend who said she wanted to see me exit the water first. Torched it. Smallish geezer wave of about 40 people and it’s never a strong swim crowd so I start in the front. Picked an absolutely perfect line and sighted best ever. First time in my life I didn’t swim an extra meter. Saw several people to my right on the inside where I’m usually stuck. I was stronger and had a better line so ended up in front from early on. Loved it, completely open water, like I was by myself in my “home” lake. Started to swim into the previous wave about third through, but that wasn’t a problem since they were fairly spread out and a bit off-line. Never really broke my cadence and hit the shore with a solid 30-40 second lead on the second geez. Tossed cap and goggles to my lady friend and began 200 yard run to bike transition. Last few years I’ve been putting shoes on for the semi-rough run up which meant watching a train of people pass me after pulling them through the swim. Decided to streamline things this year. Sensitive dogs held up just fine.

Swim to bike transition. Sucked as usual. Gave everyone about 45 seconds. Fought to get the wetsuit over my calves despite the Bodyglide, put socks on (sensitive dogs) which few do, couldn’t get helmet strap buckled. Comedy of errors. Still exited the park in the lead and held it for a few miles.

The bike. I rode well. Dropped over two minutes from last year’s personal best and averaged 21.2 mph. Got passed by about six-seven guys over the thirty miles, but two were working together, so I’m not counting them even though the race officials consciously chose not to enforce the drafting rules. All of them were on tri-specific bikes with serious race wheels. Not sure how much time I give up on my road bike. I don’t even use aero clip-ons. Got passed for the last time around mile 22 and the timing was perfect. I went with him, sitting about 50 meters back, working harder than I otherwise would have. I was a bit worried I was working too hard, but they shortened the run to 4.3 miles and I figured I could still run for 30+ minutes.

Bike to run transition. Sucked as usual. Gave everyone a gift of about 20-30 seconds. Don’t have speed laces so it takes a while to put the rabbit’s ears into the holes. Lower back was tight, as were my hammies, heart rate was way too high, so I wasn’t in a great frame of mind at the start of the run. Took the first downhill at about three-quarters of a mile to get the h.r. back down to a manageable level. Run was fairly uneventful until my right hammie flared at mile 4. Had to stop and stretch it out for about 15 seconds. I had been closing on a 27 year old (who I was ahead of by 9 minutes since he was in wave 1) but wasn’t able to overcome him after stopping to stretch. After getting the right hammie to work, left quad started to go. Managed to hold it together to the finish. A maximum effort.

Here’s the link to the results.

I have to decide whether to commit to racing more often and leveling the field by purchasing a triathlon bike and race wheels. Not terribly motivated to commit more time/energy to the sport. I’d actually like to talk to a sports psychologist about it if anyone has a recommendation.

In related news, Lance swam, rode, and ran hard, but didn’t have his best day. The old man made “the pass” in the middle of the run deep in the woods where his kids couldn’t see it. I felt for him because he was discouraged by his results. But it was fun hanging out with his family afterwards and watching his kids play with one another like a litter of puppies. From the talk on the way home, I know he’ll keep things in perspective. He knows his family’s well being is far more important than how fast he swims/bikes/runs. The best part of winning the CBR. . . he didn’t call me old once all afternoon.

I had my game face on, but didn't want others to know it

I had my game face on, but didn't want others to know it

Washington on the left, UCLA on the right

Washington left, UCLA right

Go Time

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24 hours until the Black Hills Olympic Triathlon-Cutter Battle Royale is on! No pay-per-view channels have committed to televising the BHOTCBR YET. Lance’s desperation is becoming more evident by the day. Tuesday he emails asking if I want to do a “short easy spin” Thursday afternoon. I reply that I do and then he tells me the route. . . a medium distance, hilly ride, that you can’t spin easily without falling over. AS IF I was going to take that bait. Oldest trick in the book, try to blow up the old guy 48 hours out. He forgot the wiley part of the old and wiley equation.

So here’s the email I sent him this morning:

Like Michelangelo touching up a masterpiece, I spun easily at the Y this morning for 35 minutes and then ran on the dreadmill for 10. All systems go.

Here’s the reply:

Dude, do yourself a favor and don’t show.  I will accept your concession speech.  My 20 mile spin this afternoon was on fire!  My legs were like lightning and the new tires were like riding on greased rails.  Grease Lightning. I stopped by Bike Tech to true my rear wheel.  The mechanic saw my avg speed on my Garmin and they offered me full sponsorship right there on the spot I didn’t want to ruin my eligibility so I declined, but they gave me a bunch of cool schwag incl. an awesome $220 waterproof cycling jacket for $100 and my wheel, brakes, and headset all fixed for free. No Michaelangelo here.  Rather I just put the final edge on my carving knife.  The course is my platter and you, my friend, are the turkey.  Tru dat! P.S. I would carpool with you, but you probably won’t want to stick around that long after the race to watch me receive my second consecutive podium medal and the Cutter Trophy.  On second thought you might be just finishing about the time the award ceremony is starting so perhaps that will work after all.

Let’s examine his message a little more closely. “Don’t show.” Right, you wish. I have a nine year streak going. It’s going to take a lot more than a juiced up delusional dreamer to keep me from toeing the line. “The mechanic saw my avg speed….” This one’s easy, the mechanic didn’t realize Lance uses kilometers as a nod to his European fans. Wowwwww, 25k per/hour, I’m scared. “Full sponsorship” is what Lance heard, but here’s what they actually said. “Give yourself a fighting chance against old and wiley. Buy a new bike and we’ll throw in a water bottle cage.” “Tru dat!”, no, no, tell me he’s not stealing my signature line. There will be a price to pay for that.

Here’s my final prediction. Lance will cross the line before me, but only because his swimming wave begins six minutes before my geezer one. His kids won’t realize that when I cross the line five and a half minutes after their dad, I’ll retain my crown and accept all the accolades that come with it. Here’s a preview of the podium. (Lance is the younger, taller, more handsome, slower guy on the far right.)

Left to Right, Bronze, Gold, Silver

Left to Right, Bronze, Gold, Silver

:

Training Update—8/17-8/30

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8/17 M-AG T-AG W-AG R-AG F-AG SA to Oly SU Total
S 4,000

w/ A

SLO

outdoors

 4,000 √-
C 44 18.7

wrongturn

 26 18.7 70 √
R 8

1:08  600’

 9.5 hills

1:15

invincible

 11.75

1,000’

wrongturn

1:43

 3 32 √+
8/24 M T W R F SA SU Total
S 4,000

slow

15:32

50’s-43?

 4,000

better

15:15

50’s-39

500’s :15

 8,000 √+

(23,000)
C 32 18.2 (low back tire)

1k’+

Woodland-BH-73Z-W

 40 20.6

1,333’

half/half

 35 18.6

633’

Rainer-Tenino-99

 42 19.8

800’

downer

 149 √+

(510)
R 5 39:41 5.3 5.3 10.4 26 √+

(114)

(monthly totals)

S—Only 3 sessions, but each was 4,000 meters. Fun swimming outdoors in CA although I got burned. Also nice to catch A before her season begins.

C—Six days in a row is a p.r. I will feel the benefits the next time I head out. I better feel great, because Lance is killin’ it on two wheels.

R—Central CA was hilly. Lance dropped the hammer at the end of Saturday’s run. The swim only accounts for between 1/8th and 1/10th of Cutter Battle Royale. I guess that explains why two-thirds of Positive Momentum’s readers are going with Youthful Lance.

Whither Fitness Friday?

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Here’s the “Fitness Friday” dilemma. Of course I love the alliteration, but dislike the five day delay it requires. And yes, I HAVE to start the week with Monday. So I’m planning on posting updates of the previous week on Mondays thus necessitating a name change. If I call it “The Week that Was” can I get half alliteration credit? Twelve day update on Monday. 

 

In the meantime, let me provide a more qualitative update on the September 12th Cutter Battle Royale. Most people mistakenly think the sport of triathlon involves three race segments, but in actually there are six: 1) the swim leg; 2) the swim to bike transition; 3) the bike leg; 4) the bike to run transition; 5) the run leg; and 6) the trash talking. 

I’ve been neglecting the sixth segment.

Here’s Lance’s view of me at the finish line.

 

I've fallen and I can't get up

"Ron, I'm sorry I called you old. Please take your foot off my chest. You da' man."

 

 

 

 

 

 

 

 

 

 

I’m rounding in to good swimming, cycling, and running shape, but I’m worried about one substantive psychological hurdle. Lance has three of the cutest, nicest kids in todo del mundo and I know he’s going to position them along the last miles of the 35 mile course. It’s one thing to ignore that wimp ass voice that says, “You can’t keep running this fast. Your heart rate is too high. Slow down.” But it’s another thing altogether to ignore this one, “How can you break these kids hearts? How can you knock Lance off the pedestal his kids have him on. You’re the lowest form of life.” 

So my mental imaging recently has focused on his son and daughters in tears as I do my Usain Bolt-imitation over the last mile. As a result, I’m slowly getting comfortable with the reality that they will never look at their daddy with the same innocent awe.

Also, since Lance is a trooper, I feel I should make it known that I will be packing heat as well. Here’s my weapon of choice.

When I pass you the picture will be much more blurry

When I pass you the picture will be much more blurry

 

 

 

 

 

 

 

 

 

I know what you’re thinking. That bike isn’t set up for triathlon. Where are the aero-bars, the disk wheel, the bling? My admittedly low-tech approach is my way of leveling the field and making the race more fair.

Here are some of my tools of the trade.

Tools of the trade

Tools of the trade

 

 

 

 

 

 

 

 

 

If I didn’t have a few syllabi to finish, I’d continue going Gary Payton on Lance, but I don’t want to run the risk of Lance deciding not to show up at the show down.

Fitness Friday—8/21

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8/10 M T W R F SA SU to AG Total
S 

 

   3,100 14:45 1k 

pad/buoy

100son1:40

third IM

(252536)

   2,900 

15:21 1k

 

       6,000 √
C 

 

   49 hills 

el gato

   33 

quick

 30 Paradise 

3k+’

solid

     112 √
R 

 

 6.75   6.25 47     10.2 1:18   23 √

S: Build continues, but will probably stall on vacation next week. Nothing spectacular, just two standard sessions. Swimming alone, so not pushing quite as hard. Meanwhile Lance deserves props for swimming in a small hotel pool. The guy is training with a little more focus than one would expect from a Washington Husky.

C: Fell of twice T near the top of two climbs and got back on both times thanks to assists from a couple of people. Feel good, but not sure why I’m not climbing a bit better. Friday’s climb up Mount Rainier was supposed to be a 75-80 mile effort with considerable elevation, but it was socked in. Foggy, high 40’s at the top, and wet. Not a good combo. Two different rides. The climb up was great. I went hard, set the pace for large parts, and finished second by 30 meters. I was definitely on the edge, pouring sweat despite temps in the 40’s. The descent was miserable. I was cold and because I sweated through my base layer, the additional two didn’t help as much as normal. Plus, since we were riding through clouds, I couldn’t see out of my glasses, my gloves were soaked through, and I was shivering so badly I was wobbling pretty bad. Add in the occasional car and some sketchy pavement and I simply endured the return journey. Strange working so hard to build up all that elevation and then not getting to cash it in. All in all, not enough mileage, but really excellent quality, thus the √.

R: Basic week. Appreciate Dano pushing the pace a bit. In my post-Black Hills victory speech I have to remember to thank him for helping me hold Lance off. Here’s an excerpt from today’s dialogue. Dano is 52, I’m 47. Me, “In five years I don’t think I’ll be running this fast, pause, but then again, you won’t either.” Dano, “Right, I’ll be faster!”

Fitness Friday—August 14th

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8/3 M T W R F SA SU Total
S 

 

   2,500   2,500 

14:55-1k

paddles/

buoy

       5,000 √
C 

 

   50 

no Garmin

relentless

   55 

no Garmin

tough

     38 

sane

 143 √
R

6

   6+   rested 10.7   23 √ 

 

Don’t you think, given the increasing intensity of the Cutter Battle Royale (CBR), I should probably curtail FF until after race day, September 12th? Why let Lance know what he’s up against? Right now, kid you not, Lance is hanging with two ex-presidents of the U.S. in Kennebunkport, Maine. Between cycling and fishing expeditions, I suspect he’s firing up his Crackberry to keep tabs on the old man. If this favorite feature of yours goes dark sometime soon, you’ll know why.

S: Gradually building. I should probably swim three days a week, but I should probably floss every day too. Two days works pretty well. I maintain a decent attitude and probably swim 90% as well as if I doubled my volume. I dislike my work commute, but it’s much more tolerable after a good swim. It also helps to suckle the nectar of the gods, 24 ounces of half dairygold chocolate milk mixed with half skim during the drive. I feel pretty good shortly after a good run or bike ride, but I feel great after a solid swim workout. Times are still off a bit. 2-4 seconds/100.

C: The Garmin broke during RAMROD when I hit a rumble strip and it popped off the bracket. I looped back and found it, but it was scratched to hell and wouldn’t take a charge. I’m getting it replaced and it should arrive any day. The T/R team training rides were both very hard efforts. Consequently, it would have been very easy to have bagged W’s run. Sunday’s 38 miler was a relatively easy small group effort. Lance was going long on Mount Saint Helens, so I definitely lost ground despite a solid week. Felt good, not great.

R: Lying in bed W morn, I thought Lance is probably running right now so I gutted it out. Friday though, I listened to my body which said, “Alert. Fatigued. Danger Zone. Take the morning off. In fact take the whole day off.” I obeyed my body. It was nice to have Double S back in the fold on Saturday’s 10-miler. He blamed his new yellow lab puppy for his poor attendance lately. Sad really, blaming a cute, defenseless animal for his lack of commitment to the team. Trails, hills, Ward Lake finish. Notice I left the time off. Don’t want to scare Lance. Bahahahahaha.

Now You’ve Really Gone Too Far Chavez

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What’s the world coming to? Tonight on the NYT website a headline reads “Chávez Loyalists Push to Close the Golf Courses.” Reminds me of a poignant George Carlin riff on taking over golf courses and building housing for the homeless on them. Chavez probably caught Carlin’s riff on YouTube and misinterpreted it as a revolutionary documentary instead of hard hitting satire. Chavez needs to go hit a large bucket of balls.

Cutter Battle Royale. . . update

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The sports world is abuzz over the pending cutter olympic triathlon battle royale on September 12th in and around Olympia, WA between Lance and the “old man”. What’s a cutter? If you’ve never watched Breaking Away, stop reading RIGHT NOW and rent/watch it before going to sleep tonight.

Lance and I train with a racing team that wears matching kits. Even worse, they ride the same Scott carbon fiber bikes. We roll in with our funky, non-matching jerseys and steeds and embrace our second class citizenship. So far no one has stuck a pump in our spokes although they’re no doubt tempted when we hang with them over hill and dale.

Lance scored a major pre-race victory yesterday, but I turned the tables today. In case you’re heading to Vegas and intend on betting on the cutter battle royale, Lance’s victory was a bit more substantive.

Sunday morning we had planned on climbing Mount St. Helen’s, but the weather was iffy. Lance nutted up and rode it solo, 74+ miles, 7,000′ of climbing, and get this, he NEVER unclipped. What type of person doesn’t water up and regroup at the top? A focused person on a mission that’s what type! Meanwhile, back on the flats, I rode half that distance with the benefit of a group.

My victory today consisted of a fake email missive. It’s raining in our corner of the world for the first time since anyone can remember. So I fired off this message. Subject heading: It’s ugly outside.. .  Body: . . so I’m going for a ride.

Lance fell for it hook, line, and sinker and wrote back: Nice one. Really? 

I had no idea it would be that easy to get inside his head. Over the next five weeks I plan on taking up permanent residence there.

Fitness Friday—August 7th

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7/27 M T W R F  Sa  Su Total
S     1,900 Ward Lake   1,500 3,400 √-
C  

 

 27 626’ 19.3 95 degrees x (100 degrees+)   146Mt. Rainer

6,700+

18.1

     36 Fishtrapw/ Dano

17.8, 1,200’+

 209 √+
  

 
R  6.8 53+   6     10 1:19+   23 √ 

S: Only the second lake swim of the summer. Cruised dock to dock in something like 10 flat and 9:47 (pr 8:45). Stroke feels improved, but times still don’t reflect it. Nearly got wrapped up in a fishing line on the way in. Also saw a large fish right next to the line, didn’t have the heart to tell the fisherman. Friday’s swim cut short by poor early morning time management. Spent a bit of Sunday afternoon in the lake with the daughters, one who had a birthday. Synchro daughter taught us some moves. Turns out I have mad synchro skills. Wish I had pics, or even better, video. But then again, if you saw my routine, you’d be too intimidated to give it a shot yourself.

C: Put ice-cubes in my lycra shorts M night (not really) and did a short ride that turned out to be my RAMROD tune-up. Wussed out T night due to triple digit temps. See “RAMROD Blues 2” and  “Five Keys to Long Distance Success” for the details of R’s ride around Mount Rainier. Interestingly, I recovered fairly fast from RAMROD. Felt decent on Sunday with Dano who is going to be a strong cyclist. Record week. In my RAMROD posts I forgot to share one last tip, post race nutrition, two chocolate dipped ice cream cones from the arches. Set cone two in a cup holder and then inhale the first one before the second melts too much. 

R: The boys were impressed with my post RAMROD 10-miler on SA, but I enjoyed a 36 hour transition. Everything’s relative. Lance and other Ironstuds take 5-7 minutes before running marathons. They don’t draft either.